Simple Tofu Casserole

Simple Tofu Casserole Recipe with Basmati Rice and Peas

Preparation time: 10 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegetarian diet

Introduction

Tofu casserole is a simple and delicious dish that is perfect for a quick and easy weeknight meal. This recipe combines the nutty flavor of brown basmati rice with the creaminess of tofu and the sweetness of peas. It is a healthy and satisfying dish that is sure to please the whole family.

History

Tofu casserole is a popular dish in many vegetarian and vegan households. Tofu, also known as bean curd, has been a staple in Asian cuisine for centuries. It is made by coagulating soy milk and then pressing the curds into blocks. Tofu is a versatile ingredient that can be used in a variety of dishes, including casseroles, stir-fries, and soups.

Ingredients

2 cups of dry brown basmati rice
1 bag of frozen peas
1 block of tofu
sea salt
minced mild onion

How to prepare

Cook the rice according to package instructions. As the rice is almost done, cook the peas in a separate pan. While the peas and rice are cooking, cut the tofu into small cubes.
In a large bowl, mix all the ingredients together and add sea salt to taste. For a variation, you can also add some mild onion. Be cautious with stronger onions as they may overpower the dish.
Once the casserole is served, drizzle some flax seed oil or olive oil over it for added flavor. Enjoy!

Variations

Add diced bell peppers, carrots, or broccoli for added color and flavor.
Use quinoa or couscous instead of brown basmati rice for a different texture.

Cooking Tips & Tricks

Be sure to cook the rice according to package instructions to ensure that it is cooked properly.

- When cooking the peas, be careful not to overcook them as they can become mushy.

- For added flavor, you can sauté the tofu cubes in a little oil before adding them to the casserole.

- Feel free to customize this recipe by adding your favorite vegetables or seasonings.

Serving Suggestions

Serve the tofu casserole with a side salad or steamed vegetables for a complete meal.

Cooking Techniques

Boiling, sautéing

Ingredient Substitutions

White rice instead of brown basmati rice

- Firm tofu instead of regular tofu

Make Ahead Tips

You can prepare the tofu casserole ahead of time and store it in the refrigerator for up to 2 days before baking.

Presentation Ideas

Garnish the tofu casserole with fresh herbs, such as parsley or cilantro, for a pop of color.

Pairing Recommendations

Serve the tofu casserole with a glass of white wine or a refreshing iced tea.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until heated through.

Nutrition Information

Calories per serving

- Approximately 350 calories per serving

Carbohydrates

- Brown basmati rice: 45g per serving

- Peas: 21g per serving

- Tofu: 6g per serving

- Total carbohydrates: 72g per serving

Fats

- Tofu: 10g per serving

Proteins

- Tofu: 10g per serving

Vitamins and minerals

Peas: Rich in vitamin K, vitamin C, and manganese

- Tofu: Good source of iron, calcium, and magnesium

Alergens

Soy (from tofu)

Summary

This tofu casserole is a nutritious and balanced meal that is high in carbohydrates, protein, and essential vitamins and minerals.

Summary

Tofu casserole is a simple and satisfying dish that is perfect for a quick and easy weeknight meal. This recipe is packed with flavor and nutrients, making it a healthy choice for the whole family. Enjoy!

How did I get this recipe?

The memory of discovering this recipe for the first time is a happy one. It was many years ago, when I was just a young girl living in a small village in the countryside. My mother had always been an excellent cook, and she passed on her love for cooking to me at a very young age. I would spend hours in the kitchen with her, watching her prepare delicious meals for our family.

One day, a new family moved into the village. They were a kind and generous couple, who quickly became friends with my parents. The wife, Mrs. Lee, was an excellent cook and she would often bring over dishes for us to try. One day, she brought over a dish that looked and smelled absolutely delicious. It was a simple tofu casserole, and the flavors were unlike anything I had ever tasted before.

I asked Mrs. Lee for the recipe, and she was more than happy to share it with me. She explained that the key to the dish was the tofu, which needed to be marinated in a flavorful sauce before being baked to perfection. I watched her closely as she prepared the dish, taking mental notes on every step of the process.

After Mrs. Lee left, I immediately set to work in the kitchen, determined to recreate the tofu casserole on my own. I carefully followed the recipe she had given me, marinating the tofu in a mixture of soy sauce, garlic, and ginger. I then baked it in the oven until it was golden brown and crispy on the outside.

When the dish was finally ready, I couldn't wait to dig in. The tofu was perfectly cooked, with a savory sauce that had soaked into every bite. It was a flavor explosion in my mouth, and I knew that I had stumbled upon something truly special.

From that day on, the simple tofu casserole became a staple in our household. I would make it for my family and friends, always receiving rave reviews for its delicious flavor. I even entered it into a cooking competition in the village, where it won first prize and earned me the title of the best cook in town.

As the years went by, I continued to make the tofu casserole, tweaking the recipe here and there to make it my own. I added in extra vegetables, experimented with different seasonings, and even tried baking it with a layer of cheese on top. Each variation was a hit, and I was constantly being asked for the recipe by friends and neighbors.

To this day, the simple tofu casserole remains one of my favorite dishes to make. It reminds me of that happy day when I first discovered the recipe, and of all the joy and satisfaction that cooking has brought me over the years. I am grateful to Mrs. Lee for sharing her recipe with me, and for inspiring me to continue my culinary journey. Cooking has always been a way for me to connect with others, to show love and care through food. And the simple tofu casserole will always hold a special place in my heart, as a reminder of the power of good food and good company.